September 30, 2019

20 MINUTE AMRAP

21 POWER SNATCHES, 135/95

15 V-UPS

9 CALORIE BIKE OR 12 CALORIE ROW

September 30, 2019

6 ROUNDS


1:30 AMRAP

5 WALLBALLS, 20/14
5 DEADLIFTS, 185/135

:30 REST 

September 28, 2019

FOR TIME:

75 DOUBLE UNDERS

75 BACKSQUATS, 45/35

75 ABMAT SIT-UPS

75 DOUBLE UNDERS

75 BURPEES

75 PUSH PRESS, 45/35

75 DOUBLE UNDERS

September 27, 2019

50-40-30-20-10

DOUBLE UNDERS

25-20-15-10-5

BOX JUMPS, 30/4”

*400M RUN BETWEEN EACH ROUND

September 26, 2019

12 MINUTE AMRAP

3-6-9-12 ETC… DUMBBELL FRONT SQUATS, 50/35

HANDSTAND PUSH-UPS

September 25, 2019

10 MINUTE EMOM

100M SPRINT + 7 SLAMBALLS, 50/30

RIGHT INTO…

10 MINUTE EMOM

100M SPRINT + 7 KETTLEBELL SWINGS, 1.5/1.0 PD.

September 24, 2019

FOR TIME:

30 DEADLIFTS, 295/205

30 POWER CLEANS, 185/135

*5 BURPEES EMOM

September 22, 2019

20-2
RING DIPS
2-20
PULL-UPS  

September 20, 2019

WITH A PARTNER....

200 DOUBLE UNDERS (400 singles)
100 SLAMBALLS
100 TIREFLIPS
100 WALLBALLS
100 TOES TO BAR
200 DOUBLE UNDERS (400 singles)  

September 20, 2019

21-15-9

BIKE

KETTLEBELL SWINGS, 2/1.5 PD.

REST 3 MINUTES

45 BURPEES

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